Target Audience: Strongly encouraged for first time marathoners. Those doing their first 10kms and half-marathons are welcome to pick up useful training tips as well in their present and possible future decision towards a full marathon.
Speaker: Philip Tan
...
Event Date
30 October 2010 Saturday
Duration:
2.00pm – 4.45pm
Venue:
Geylang Serai CC, 99 Haig Road
Map of Geylang Serai CC
Registration & Payment Information
Cost - $15 (inclusive of tea reception, drinks)
Online Registration – Please Click HERE
Content
2.00 – 2.05pm: Opening message by The Lonely Runner, founder of SGRunners.com
2.05pm – 2.45pm: Mix and Match – understanding the human running machine
Synopsis: How should marathoners vary their running intensities yet minimize probability of injuries? What’s the difference between the various types of runs such as hill-work, fartlek, HIIT etc and how should they be executed? How should that key workout to a successful marathon be done? How much mileage is just enough to complete that 42.195km safely? You will find all your answers through the correct mix and match.
2.45pm – 3.15pm: Peaking and sharpening for that final surge
Synopsis: Despite being a compulsory strategy that should be applied towards the end of a marathon preparation, many runners are still clueless over how to taper properly and optimally, resulting in a less than ideal state of fitness on race day. Come learn the various types of tapers available and how to taper correctly for your 42.195km. Also beat the heat of Singapore through safe acclimatization.
3.15pm – 3.20pm: Toilet Break
3.20pm – 3.30 pm: The Slacker’s Couch with Ben Swee
Synopsis: A light-hearted interview session with long distance-running coach Ben Swee, otherwise known as IMD in SGRunners online forum. Hear how this marathoner with a PB of 3:02 managed his first marathon and his advice to first-time marathoners.
3.30pm – 4pm: Eating & drinking right to last that 1km more
Synopsis: Hard training must be accompanied with correct nutritional intake for optimal recovery and performance. Understand your different sources of ‘fuel’ and how to manipulate your intake to compliment your training. Clear all doubts about carbohydrate loading and how you should eat/drink right to finish that 42.195km strong. What are the current hydration guidelines? Is “drinking before thirst” still a valid practice or is there something else?
4pm – 4.30pm: Tame the mind & last that mile
Synopsis: You trained hard, you ate right but come the night before race day, your mind is in a state of nervous wreckage. Learn strategies to manage your pre-race and race day anxiety and how you can approach the entire 42.195km from a systematic and logical breakdown of distance into different phases for that last kick to your final victory.
4.30pm – 4.40pm: Q&A
Speaker’s Profile
Philip is an Exercise & Sports performance physiologist serving in a local hospital. Previously worked with both lab-base and out-field performance testing of national elite athletes in the Performance Physiology Unit of the Singapore Sports Institute for 3 years, Philip specializes in the training concepts and physiology of endurance sports especially long distance running. Having completed many road races ranging from 10km to cross-country ultra-marathons of 64km, he stopped competitive road running and have been spending the past 2 years understanding the science of endurance sports. Some of his major accomplishments include creating a prototype fitness testing for aviation fire-fighters as well as being the high performance manager cum physiologist for the training of Sophia Phang, Singapore’s representative for the 900km trek across the Antarctica in 2009.
Special guest Profile: Ben Swee
Ben's passion for running began shortly after being enlisted in the Army in 1996, leading him to commence a journey which has seen him complete over 30 marathons and ultra-marathons worldwide, including the prestigious Boston Marathon in 2010. Fuelled with a desire for knowledge to improve running performance and a personal commitment to promote running across all levels of runners, Ben is a Running Coach certified by the Road Runners Club of America (RRCA). In addition, Ben is a Personal Fitness Trainer, certified by the Federation of International Aerobic and Fitness (FISAF), enabling him to work with clients in the areas of weight management and strength development. Ben is currently focussing on improving his current marathon personal best of 3hr 2min and aims to take part in the Spartathlon (a 246km ultramarathon in Greece).
Freebies:
1. Every participant will receive a 30% new balance discount voucher.
2. New Balance will be there to show case their current running shoes and the upcoming "minimus" series.
3. 15 Lucky Participants will be eligible for a free race slot in Salomon X-Trail Run if you register before 24th of October 2010 at 12 noon. More info on race is shown here: http://salomonx-trailrun.com/
To discuss in forum: http://www.sgrunners.com/f
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